Does Orange Juice Have Magnesium? What You Need to Know

November 23, 2025 •

3 min read

Orange juice is famously known for its high vitamin C content, but a lesser-known fact is that it contains small amounts of other essential minerals. So, does orange juice have magnesium? Yes, it does, but it is not considered a primary source of this vital mineral.

Quick Summary

Orange juice contains a moderate amount of magnesium, though it is not a significant source for meeting daily requirements. It contributes to overall mineral intake alongside other nutrients like vitamin C and potassium. Factors like orange variety and processing affect the final content. A balanced diet should include other magnesium-rich foods for adequate intake.

Key Points

Moderate Content: Yes, orange juice contains magnesium, but only in modest amounts, providing roughly 6-8% of the daily recommended value per 8-ounce glass.
Not a Primary Source: Relying on orange juice for your magnesium needs is not effective; better sources include leafy greens, nuts, and seeds.
Processing Matters: The magnesium content can vary based on whether the juice is freshly squeezed, from concentrate, or fortified.
Whole Fruit is Better: A whole orange is a superior source of magnesium and fiber compared to its juice, offering more stable blood sugar levels.
Balanced Intake is Key: For adequate magnesium, incorporate a variety of whole foods into your diet and consume orange juice in moderation due to its sugar content.
Beneficial for Other Nutrients: Despite the low magnesium content, orange juice is a good source of vitamin C and other antioxidants.

Understanding the Magnesium Content in Orange Juice

While a glass of orange juice provides several vitamins and minerals, its magnesium content is relatively modest. A typical 8-ounce serving of 100% orange juice contains around 24 milligrams of magnesium, which is roughly 6–8% of the Recommended Daily Value for adults. This means that while it contributes to your daily intake, relying solely on orange juice for magnesium is not a practical strategy for most people.

Factors Influencing Magnesium Levels

Several variables can affect the magnesium concentration in your orange juice. Not all orange juice is created equal, and understanding these differences can help you make more informed dietary choices.

Processing: Freshly squeezed orange juice may have slightly different mineral profiles compared to concentrate-based varieties. Some commercially produced juices may be fortified with additional vitamins and minerals, including calcium and sometimes magnesium, though this is less common.
Orange Variety: The specific type of orange used for juicing can also play a role. Factors like soil composition, climate, and maturity at harvest can influence the overall mineral makeup of the fruit.
With or Without Pulp: Orange juice with pulp contains a small amount of dietary fiber, and as fiber-rich foods generally contain magnesium, the pulp may contribute a minimal, additional amount. However, this increase is not significant enough to make a major difference in total magnesium intake.

How Magnesium Benefits the Body

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a crucial role in maintaining good health, including:

Muscle Function: Magnesium acts as a natural muscle relaxer and is essential for muscle contraction and nerve transmission.
Bone Health: It contributes to bone development and density, working in conjunction with calcium.
Cardiovascular Health: The mineral is a vasodilator, helping to open blood vessels to decrease blood pressure. Higher magnesium intake has been linked to a lower risk of hypertension, heart attack, and stroke.
Energy Production: Magnesium is vital for energy creation within the body's cells.

Orange Juice vs. Whole Oranges for Magnesium

For those looking to maximize their intake of magnesium from oranges, consuming the whole fruit is the better option. A medium-sized orange contains approximately 15 mg of magnesium, along with fiber and other nutrients that are lost during the juicing process. The fiber helps to regulate digestion and slow down sugar absorption, which can prevent blood sugar spikes. The high sugar content and lack of fiber in orange juice are significant downsides, especially for those watching their calorie and sugar intake.

Comparison of Magnesium in Common Foods

To put the magnesium content of orange juice into perspective, let's compare it to other common food sources. This table demonstrates that while orange juice contains magnesium, it is far from being a concentrated source.


Food Source (Approx. 1 cup)	Magnesium Content (mg)	Notes
Spinach, cooked	~157 mg	Excellent source
Pumpkin Seeds	~156 mg	Rich source
Black Beans, cooked	~120 mg	Very good source
Almonds	~105 mg	Rich source
Soy milk	~61 mg	Good source
100% Orange Juice	~24 mg	Modest source

Making a Healthy Choice for Magnesium Intake

It's clear that orange juice is not a significant source of magnesium. For a healthy and varied intake, it is best to incorporate a range of magnesium-rich foods into your diet. This includes nuts, seeds, whole grains, and leafy green vegetables. While orange juice can be part of a balanced diet, it is important to consume it in moderation due to its high sugar content and calories.

Conclusion

In summary, orange juice does contain magnesium, but only in relatively small amounts. While it offers other nutritional benefits like vitamin C and potassium, it is not a reliable primary source for meeting your daily magnesium needs. For optimal health and nutrient intake, prioritize consuming whole foods like nuts, seeds, and leafy greens, and consider orange juice a complementary beverage to be enjoyed in moderation.

Authoritative Outbound Link

For more in-depth information about the vital role of magnesium in human health, the Harvard T.H. Chan School of Public Health offers a comprehensive resource. Harvard Health Publishing: What can magnesium do for you and how much do you need?

Frequently Asked Questions

An 8-ounce glass of 100% orange juice contains about 24 milligrams of magnesium, which is approximately 6-8% of the Recommended Daily Value for adults.

No, orange juice is not considered a significant or good source of magnesium. It only contributes a small fraction of your daily needs compared to other foods like nuts, seeds, and leafy greens.

Foods rich in magnesium include dark leafy greens (like spinach), nuts (almonds, cashews), seeds (pumpkin, chia), legumes, and whole grains.

Yes, consuming a whole orange is a better dietary choice. While the magnesium content is similar, the whole fruit provides essential fiber that is lost in juicing, leading to more balanced blood sugar levels.

Orange juice with pulp contains slightly more magnesium than pulp-free versions due to the fibrous content, but the difference is minimal and not significant enough to affect overall intake substantially.

No, you cannot get enough magnesium from orange juice alone. An 8-ounce serving only provides a small percentage of your daily requirement. It should not be relied upon as a primary source for this mineral.

During the juicing process, the natural sugars from the orange are concentrated into the liquid, while much of the fibrous material and some of the denser minerals are left behind.